thought it would be fun to run a wod like a competition.    Enjoy!

9 am and 11 am only today.

Partner WOD Day

“Liftmas” 3 Person Partner WOD

9 Minutes to establish 1RM Snatch
All three athletes share a running clock:
0-3min – Athlete A finds 1RM Snatch
3-6min – Athlete B finds 1RM Snatch
6-9min – Athlete C finds 1RM Snatch

The team starts under the pull-up rig
At the call of 3-2-1-Go!, Athlete A will load their bar and have 3 minutes to lift
Min 3: Athlete A will clear the field and Athlete B will work
Min 6: Athlete B will clear the field and Athlete C will use the remaining time.

Teammates may not assist loading weight

Scoring: The heaviest lift from each athlete will be combined to find the team’s total score.
Ex: Athlete A (245#) + Athlete B (225#) + Athlete C (265#) = 735 Team Score

– then –

“Silent Night” 3 person Partner WOD
15 minutes time cap
A. For Time:
80 Deadlift (115/85)
20 Burpee Box Jump Over (24″/20″)
80 Pull-ups
60 Shoulder to Overhead
20 Burpee Box Jump Over
60 Pull-ups
40 Thrusters
B. AMRAP Chest to Bar Pull-ups in remaining time.

Start: Teams begin on the starting mat. At the call of 3-2-1-Go!, Athlete A runs onto the field and performs reps. He/She may tag-in another partner to do work at anytime by running back to the starting mat and slapping hands with any single teammate.

No minimum work requirement.

Finish: Once the final thruster has been performed, time will be called marking the end of part A. In the remaining time, the team may collect as many reps as possible of Chest to Bar Pullup.

This should be a fun one 🙂

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